Focus :  

This prenatal pilates online chair workout focuses on hips, hips and hips. Standing balance and strength, as well as opening up those hips. Great for both strength and flexibility. Great to alleviate any feeling of strain in the hips that can be common during pregnancy (remember everyone is unique in their experience). You will also get the chance to stretch your spine and strengthen both your upper body, arms, and side body, underarms and lateral lines. Today ends with a yummy stretch I think you will all love.

Don’t have a chair, join us at minute 14, you can do this directly on the mat, and for the remainder you can use the edge of a household chair!

For our mom in these videos we are avoiding any direct abdominal exercise in our sessions.

💟 If you are a teacher and you are teaching a group class, this is an easy session you can take everyone through. You won’t need to worry about special modifications for your mommas.

• ❇️ Always check with your doctor before starting any exercise program. 

• ➡️ IF you have particular restrictions in regards to certain movements please reach out to us directly via contact@goneadventuring.com or drop a comment below and we will do our best to help you!

• ✳️ Before beginning, remember the following:

• Start small and slow. Breath deeply and intentionally through each movement.
• Be aware of unstable joints as the prenatal hormone Relaxin is in your system.
• Drink a lot of water!
• Make sure to be getting good rest.
• STOP if you feel ANY pain and, when in doubt, call your OB/GYN.

Equipment Needed :  

Chair, chair springs. I also used the Reformer sitting box for one exercise series, if you do not have it simply do this directly on your mat with your elbow all the way down on the pedal (this will make sense once we get to this exercise). If you don’t have chair springs you can use a resistance band as a substitute. You could also use hand weights. If you don’t have a chair join us at minute 14 and simply use the mat and a household chair to prop your feet and hands on.

The Course of this Class :

We start with our standing leg presses incorporating the arms with springs at the same time. Next we move to seated footwork and then some yummy standing spine stretches to open the whole body and increase breath and flow. Then, we move to a side lying series to strengthen and open of those hips as well as alleviate any undue pressure on the lumbar spine. Finally we have a really lovely, albeit subtle, lumbar spine lengthener. And lastly another standing hip balance and strengthening exercise before completing our workout with a last opener and stretch for hips and spine and full body. Our mom really loved the last stretch, so hang in with us till the end! 😉

If anything makes you feel uncomfortable, stop, breath, listen to your body and maybe skip this one. This journey is unique to each individual and each day is unique as well, give yourself and your body grace.

I will be accompanying our mom Hallie through her 2nd pregnancy in these prenatal pilates online videos, although we will follow most all general guidelines so these workouts may be followed by anyone, each workout will be tailored to her needs. If you are coming into your pregnancy having been very active and fit, you may prefer some more challenging workouts. For this, please write me directly, address to Kristi at contact@gone-adventuring.com and I will be sure to hand select existing workouts that will respond to your current needs.

Repeat these prenatal pilates online videos as many times as you like. Make them your own and take it at your pace.

Let us know below in comments how you liked class and if it has helped you as well as any questions you may have. 👇🏼

Class Level :  

1st – 2nd trimester Prenatal. Beginner – Intermediate. 

Goals :  

Support mom during pregnancy to stay fit, feel well, keep strong, alleviate pressures with growing baby. Support the spine, strengthen arms, hips and pelvis. Improve balance and circulation. Mobilize the spine. Stretch and open. Focus on breath and flow.

Check out our other Prenatal and Postpartum classes : 

Prenatal/Postpartum

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